Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	93% 2685kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	6.42% 2.05g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	270% 351g	130g per day for Men 19-50 years
Sugars	19.5% 14g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	95% 36.3g	38g per day for Men 19-50 years
Protein	162% 91g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	96% 386μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	39.5% 395mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	202% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	243% 19.4mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	146% 3.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	738% 5166mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	319% 176μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	272% 4078mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.6% 22.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Crackers, melba toast, rye (includes pumpernickel):

• Oil Roasted Sunflower Seed Kernels have 14.3 times more Vitamin B5, 9.2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.5 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Crackers, melba toast, rye (includes pumpernickel):

• Oil Roasted Sunflower Seed Kernels have 4.5 times more Copper, 3.3 times more Magnesium, 2.8 times more Manganese, 6.2 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 3.8 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 299.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 15.1 times more Fat, 15.6 times more Saturated Fat, 27.6 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.3 times more Omega 3 and 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.